Practical Tools for Starting a Mindfulness Practice 5-Week Series

This 5-week virtual mindfulness course will help you understand how to incorporate mindfulness practice as a consistent habit in a way that is right for you.

Fall 2025 Session: Dates Coming Soon

Course Format

• Virtual weekly meetings on Tuesdays from 7-8 p.m. Participants will never be forced to share with the larger group but smaller breakout rooms are an important part of the weekly virtual meetings
• Additional email support with your instructor is available outside of class time including weekly email recaps and daily emails with additional resources
• Audio-guided practices for sustained practice

If you're looking for a more intensive mindfulness program, Email the Osher Center to learn more about Mindfulness-Based Stress Reduction.

Why should you enroll in this course

The benefits of a regular mindfulness practice may include decreased stress and anxiety, increased focus and concentration, and improved sleep, communication, relationships, and physical well-being. These benefits can come from brief practices integrated into your day, but habitual practice is key for sustaining improvements.

This 5-week series is perfect if you lead a busy life but understand the importance of mindfulness and are looking to make mindfulness a habitual part of your day. This series is open to individuals with any level of mindfulness knowledge and experience, including those completely new to the practice.

Course Topics

• Practical application of mindfulness techniques in the workday
• Developing a personalized mindfulness routine
• Identifying barriers and overcoming challenges to continued mindfulness practice
• Enriching physical and social environments that lend themselves to sustained practice

Registration & Cost

Cost: Registration for this 5-week series is $125 and includes the 5-week virtual course and one-on-one email support from your instructor outside of class time for this evidence-based program.

UC and UC Health employees and students, and Friends of the Center can register for $99 with code OSHER20, for a 20% discount! 

Payment plans are also available. Email osher.integrative@uc.edu to discuss details.

Most HSA Plans allow you to use your HSA dollars on mindfulness and meditation courses! Check with your insurance plan.

Registration for Fall 2025 coming soon.

UC Health Thrive & Be Well UC Points

UC Health Associates

UC Health associates are eligible for up to 200 THRIVE points per month for attending Integrative Medicine classes/events. How to redeem points in the THRIVE app: click on “Rewards.” Scroll down to “Integrative Medicine.” Fill in all required fields and upload proof (registration confirmation, etc.) then click “submit.”

Be Well UC - UC Faculty/Staff

Eligible faculty and staff can earn 1,000+ Be Well UC points in the Virgin Pulse portal with UC’s employee wellness program for attending offerings with the Osher Center for Integrative Health, and earn up to $300 every calendar year. Get started by creating an account or logging in, click the “Home” icon near the top, then, click “Rewards”. Scroll (or search) to the “Participation” category. Click “Attend a UC sponsored event”. Fill out a brief form and submit!

Meet your Instructor: Meriden McGraw, MS, MPH

Certified MSBR Teacher | Wholebeing Institute Positive Psychology Coach

Meriden combines her master's level education in mental and public health with her training in mind-body modalities to teach individuals and groups techniques for optimal wellbeing. To date, Meriden has completed twenty-seven different teacher trainings both nationally and internationally and holds various certifications in prayanma (breath techniques), positive psychology, mindfulness, and yoga. Meriden has worked with a variety of populations such as professional athletic teams including both the Cincinnati Bengals and the Cleveland Browns, corporate lawyers and their clients, human resource departments, veterans, mental health professionals, families, and adolescent girls. Meriden’s mission is to make these techniques simple and applicable for life in the 21st century so she can help her clients be their best selves personally and professionally, thus enhancing overall organizational performance, and societal wellbeing